March 2021

Spring is around the corner!

I know everyone is really looking forward to warmer temperatures and

sunny days.

How Can We Fit Physical Activity into our Day?

• Take a brisk walk every day.

• Walk the dog for 15 minutes before or after work.

• Add a 10-minute walk at lunchtime or during a coffee break.

• Walk up and down courts or fields or around the area when kids are at sports practice.

• Do stretches or exercises while watching TV.

• Play with kids after school or in the evening.

• Get up 15 minutes early and use this time for a run, walk, sit-ups and push-ups, or stretching.

• Turn chores into a workout. Set the timer for 20 minutes and see how much of the house you can clean. Try to be as quick paced as possible.

Source: Adapted from Montana State University Cooperative Extension, SNAP-Ed /Healthy Choices Newsletter January/February 2021

ou may have a goal of becoming more active this year, but you might be finding it difficult to stay motivated. You are not alone.

According to a study by the University of Southern California’s Center for a Digital Future, 32% of Americans say they are exercising less than before Y

Cooperative Extension Service Rowan County 600 West Main Street Morehead, KY 40351 (606) 784-5457 Fax: (606)784-2407 peggy.jones@uky.edu

WAYS TO REMAIN MOTIVATED TO STAY ACTIVE

the pandemic. Incorporating physical activity into your day has a ton of benefits including aiding in weight loss, boosting your immune system, relieving stress and helping to lower your blood pressure. The goal is to get 150 minutes of physical activity each week. While it can be hard to get and stay motivated, here are some tips to help you meet your physical activity goals:

❶Make a plan. Figure out when you can incorporate physical activity into your week. The 150 minutes of weekly recommended physical activity can be broken down into 30 minutes over five days or even smaller increments throughout the day. The important thing is to move, even if it is for 10 minutes at a time. If you are not sure how to fit physical activity into your schedule, log how you spend your time each day, so you can see where exercise might fit in. Once you have an exercise schedule, develop a backup plan to help you catch up in case you cannot exercise at your regular time. Activities such as walking or climbing stairs require no equipment and can be done indoors, if the weather is not cooperating. ❷Find something you enjoy doing. Research has shown that people who enjoy their physical activity have a better chance of sticking with it. Also, to have an effect, your activity does not have to be difficult. It could be as simple as walking around your neighborhood or dancing to music each day. ❸Find ways to make it social. Prior to the coronavirus, some people found it helpful to have an exercise partner or join a gym class for motivation. While we now must be socially distant, we can still share in the social aspects of physical activity. You can call your former workout buddy while you are doing the activity that you used to do together, or you can find a virtual exercise class. Many gyms are conducting former in-person classes on Zoom. You can make it a family activity by encouraging your family to be active with you.

Source: Natalie Jones, Extension Specialist for Family Health/ University of Kentucky College of Agriculture Food and Environment Exclusive

SHOP SMARTER Before shopping

• Plan your weekly meals and snacks. This will help you know what you need. It will also help put leftovers to good use.

• Use store flyers and go online to look for coupons, sales, and store specials. Only use coupons on foods your family will eat. Make sure the coupons give you the best value for your money.

• For added savings, sign up for the discount card or bonus card at your local store.

During shopping

• Eat before you go shopping so you can stick to your shopping list when you are not hungry.

• Try store brands. They are the same quality and cost less.

• Compare products for the best deal. Use unit pricing and the Nutrition Facts label to get the best deal for your money.

• Check “sell by” or “use by” dates. Buy the freshest food possible.

• After shopping

• Store food right away in the fridge or freezer to keep it fresh and safe.

• If you buy a large amount of fresh food, like meat, poultry, or fish, divide it into meal-size packs. Label the food and freeze it for later use.

• Use dated foods first that will expire. Source: Adapted from USDA Eat Right When Money’s Tight/ Healthy Choices Newsletter January-February 2021

HIGHLIGHTS

pring can be a very thrilling and exciting time for gardeners. Plans and preparations are vital before the planting season begins. Every aspiring gardener should follow seven steps to have a successful gardening season:

1. Plan your garden on paper before you begin. 2. Select a good gardening site that is:

(a) in full sun for at least eight hours each day (b) relatively level (c) well-drained (d) close to a water source (e) dries quickly from morning dew

3. Prepare the soil properly, conduct a soil test, and add fertilizer and lime according to U.K. test result recommendations

4. Plan only a large a garden as you can easily maintain. Beginning gardeners often overplant, and then they fail because they cannot keep up with the tasks required. Weeds and pests must be managed, water applied when needed and harvesting done on time.

5. Grow vegetables that will produce the maximum amount of food in the space available. 6. Plant during the correct season for the crop. 7. Choose varieties recommended for Kentucky. 8. Harvest vegetables at their proper stage of maturity. Store them promptly and properly

if you do not use them immediately. Source: ID-128 Home Vegetable Gardening in Kentucky

Home Vegetable Gardening publications are available in the Extension Office. If you would like a copy, stop by the office to pick up a copy or call and a copy can be mailed.

S

Gardening-Matching Words Worksheet

With gardening time just around the corner, help Tony fill in the blanks with the correct garden word or

words.

Gar

Source: www.ChefSolus.com Nourish Interactive

Asparagus is a good source of vitamin A and folate. One-half cup of fresh, steamed asparagus has 22 calories, 2 grams of protein and 4 grams of Carbohydrate Source: www.fruitsand veggiesmatter.gov Graphic: indiatimes

The Free Application for Federal Student Aid AKA FAFSA® is

awarded on a first-come basis. With applications down, more

money may be available to help you further your education!

Federal assistance can make getting a degree beyond your high

school diploma more affordable.

Learn more at https://studentaid.gov/h/apply-for-aid/fafsa.

As always, your Rowan County Cooperative Extension Service is

here to help. For additional information, feel free to reach out at

(606) 784-5457 or email peggy.jones@uky.edu. Building strong

families. Building Kentucky. It starts with us.

FREE APPLICATION FOR FEDERAL STUDENT AID

GREAT INFORMATION

FOR STUDENTS

HOMEMAKER SCHOLARSHIP

APPLICATIONS

Rowan County Extension Homemaker scholarship

applications are now available in the following

locations:

Rowan Extension Office, Rowan County Senior

High School, Farmers Christian Academy and

Lakeside Christian Academy. A scholarship of

$750.00 will be awarded one time only. Student

must be a resident of Rowan County, senior at

Rowan County Senior High School, Rowan County

Private Schools, or home school and will graduate

by the end of this current school year. Student

must be enrolled as a full time student during that

calendar year at a Kentucky college or university.

Deadline for applications to be returned to the

Rowan County Extension Office, 600 West Main

Street is April 1.

If you would like a copy, drop by the office to pick up a copy or call (606) 784-5457, and we can mail a copy. They

are FREE.

In the event of a natural disaster —

such as a tornado, flood, snow and ice

storm — many families know to have

supplies on hand to shelter-in-place

and a safe exit strategy for

evacuations. However, often people

don’t think to prepare financially for a

natural disaster. Follow these tips to

make sure your family is also

financially prepared for an emergency.

Financial Preparedness for a Natural Disaster

●KEEP CASH ON HAND In the digital age, cash on hand is becoming less common. However, it is a good idea to keep some cash at home in smaller bills that you can quickly grab in an emergency situation. This is especially helpful in case networks are down or there is a power outage. Consider having enough cash to cover transportation and lodging costs if you have to evacuate or temporarily move. If severe weather has been predicted, make sure you have gas in your vehicle in case gas stations are closed. The time to buy generators and chargers is before the storm. The demand for them afterward may mean they will disappear quickly.

●BUILD EMERGENCY SAVINGS Create an emergency savings fund to help cover unexpected expenses. This may be a separate account from your regular savings. The ideal amount of emergency savings is between three-and-six-months’ worth of living expenses. However, any amount of money will be helpful when disaster strikes. As we’ve learned from the pandemic, anything is possible. Always be prepared for the unexpected. Save as much as you can until you have enough money in reserve to cover housing, food, bills, and other necessities for three to six months. Creating a monthly budget will help you reallocate your income to allow you to reach your savings goals. If disaster strikes before you’ve built this savings, you may need to plan your spending carefully. Contact creditors, if necessary, to delay bill payment. Try to avoid using high-cost credit if possible.

●GATHER IMPORTANT DOCUMENTS After a disaster, there are many papers you may need to access for proof of identity, to ask for help, or to file claims. These may include photo ID, social security card, insurance policies, banking information, tax statements, or physician and health-care records. It also helps to have a list of financial contacts and account numbers, such as for your creditors, financial institutions, or other service providers. You may need to stop or start service or delay payments. The Federal Emergency Management Agency (FEMA) offers an Emergency Financial First Aid Kit at https://www.fema.gov/media-library/assets/

documents/96123. This toolkit provides a fillable PDF option that offers a place to record important information digitally or to print it for your records. Once you have gathered all your information, it’s important to store it safely. Keep paper copies or a flash drive in a waterproof, fireproof safe. Make sure digital copies on your computer or in the cloud are password protected. Think about making a second copy that could be kept in another location such as a bank safe deposit box.

●INSURANCE COVERAGE Before a natural disaster strikes, it is a good idea to review your insurance coverage from time to time. Understand your policy and what it covers. Often flood or earthquake insurance is sold separately and is not covered under a standard home insurance policy. Also, if you need to file a claim because of damage or theft, it can help to have documentation of your belongings. Inventory your home room-by-room and take photos. The Kentucky Department of Insurance provides an inventory worksheet at: http://insurance.ky.gov/ppc/Documents/ HouseholdInventory051310.pdf. With these tips, you can be financially prepared for a natural disaster. Get your plan in place, and don’t forget to update your documents periodically so your plan stays current. REFERENCE: The Ready Campaign. “Financial Preparedness Tips.” (2021). https://www.ready.gov/financialpreparedness MoneyWise Newsletter, University of Kentucky College of Agriculture Food and Environment March 2021

Rowan County Extension Office 600 West Main Street Morehead, KY 40351 RETURN SERVICE REQUESTED

. Bring to a

A Note from Your Agent

Sincerely,

Peggy Jones County Extension Agent for Family & Consumer Sciences

NONPROFIT ORG US POSTAGE PAID

CITY, KY PERMIT #113

A Better Tomorrow is in the Future!

A virus, pandemic, schools on hold, three winter

ice and snowstorms back to back. Communities

without electricity, water, food and no

connection to the outside world. We have gotten

sick, lost love ones and been isolated from our

families. You are amazing strong people. Each

day forward will improve; the worst must be

behind us. Love, Faith and Perseverance is what

we all need this 2021.